Cardio Cone Zone and NASCAR come together… #Killthequit

Cardio Cone Zone and NASCAR come together… #Killthequit

Workout Date:



Papa Smurf


Flyover, Turn and Cough, Rousey, Valvona, Billboard, Geno, One Call, Franklin, Crankbait, High Interest, Say What, Cheezy Biscuit, Beaker, Varsity, Lombardi, Weedeater, "Fresh Squeeze" FNG, Papa Smurf

The Thang:


Low 60’s, fog, wet.

As YHC pulled into the parking lot, some of the PAX were ruck-packing for an hour (0600), before we circled up around the shovel flag at 0700. So proud of these men who go the extra mile. 23 #HIM showed up, with 1 FNG.

As we circled up and the 1 minute warning was given, a few good men started rolling in on their mountain bikes in the nick of time.

At 0700, the DISCLAIMER was given.  Wheels Up!!


TTT x 20 IC

LBAC x 20 IC  (fwd)

Overhead Claps x 20 IC

LBAC x 20 IC (reverse)

Cherry Pickers x 20 IC

SSH x 20 IC

Windmills x 20 IC

Imp Walkers x 20 IC

PAX mosey to track for some NASCAR time trails (breaking up into teams of three, driver w/ two in the pit)

Driver calls out the exercise; puts the pedal to the medal, while the “pit crew of two” does AMRAPS.

Everyone got behind the wheel and happy to share that no one wrecked!

Mosey to picnic tables…

Incline Merkins x 20 IC

Dips x 20 OYO


Step ups x 20 OYO

American Hammers x 20 IC

Mosey to “cones” on field…

Cardio Cone Zone time.

5 burpees then PAX zigs & zags outside of 5 cones, sprinting to finish line.  R/R

5 burpees, but this time PAX Cariocas through the cones.

Mosey to swings…

Wooly Worms x 20ct OYO

Pretzels 45 degrees up 20ct OYO right elbow to left knee then reverse

Swerkins x 20ct OYO

Too much chatter!!


Where did the chatter go?  Next…

Mosey to next set of six cones.  (rectangle shape)

Bear crawl to #1

Lung to #2

Carioca to #3

Toy Soldier to #4

Crab Crawl to #5

Sprint to #6

Time 0755!


Count-O-Rama 23 PAX with 1 FNG


Prayer Request

Bailey w/ E Coli (young lady)

Bubba w/ Esophageal Cancer  (PS’s friend)

Boldly praying for both Bailey & Bubba!



YHC shared today’s devotion from Wisdom Hunters, Proverbs 11:3 “The integrity of the upright guides them, but the unfaithful are destroyed by their duplicity.” Integrity is an instrument of almighty God. It is His directive to do the next right thing and trusting Him with the results. Ask yourself, “Is integrity my faithful guide?”

YHC also shared what he brought home from TrueNorth’18. What “Spiritual Legacy” do you wish to leave.

Until our paths meet again…

Papa Smurf




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